Posture: Correct the Exaggerated Arch in Your Lower Back with these Easy Posture Exercises

By Dr Ken Nakamura+

Hyperlordosis Posture-Excessive Low Back Curve: Toronto Downtown Chiropractor

Wouldn’t you like to have good posture? If you want to correct the exaggerated curve in your back, you can do that with exercise.


Do you suffer from lower back pain? It’s likely because you have a larger than normal arch in your spine.


In this article, I reveal the basic exercises to correct your increased lower back posture. I’ve added some advanced exercises you can do after you’ve mastered the basics.

Posture Correct An Excessive Low Back Curve

Posture: Correct An Excessive Low Back Curve


Your lower back and your neck both curve forward, the curve is called a lordosis. It is normal posture to have a lordosis in your neck and lower back.


While surfing the net, I’ve noticed a lot of incorrect information out there on posture. Many web sites are giving out the wrong information and it seems like there are many copies of this same wrong information on many other websites.

See Also: 4 Upper Back Exercises To Improve Posture 


As a practicing Chiropractor, I’d like to make sure you have correct information as you research posture.


When your lordosis has more of a curve than average, it’s called hyperlordosis. Hyper means excessive, as in a hyperactive child. So, the term, hyperlordosis means excessive lordosis in your posture.


The picture above shows a woman with hyperlordosis of the lower back, with no lordosis of the neck. “Hypo” means less of or deficient so she is hypolordotic.



You may have hyperlordotic posture, which is not causing you any pain. That’s great but take measures to correct the problem now. You are at higher risk of developing osteoarthritis in your joints and in the discs of your lower spine.


See Also: Advanced Posture Exercises For Your Rounde Upper Back


Furthermore, if you take action now, you can make your butt look smaller. I am not actually making your butt smaller. I’m just making your butt look smaller by teaching you the exercises that will put your pelvis in the proper position. The exercises will decrease your lordosis. Same butt – different look.

Hyperlordosis Posture is caused by:


A:  Tight muscles


  • Your low back muscles run on either side of the spine, they are called the erector spinae.
  • Your hip flexor muscle is called the psoas


B:  Weak Muscles:


  • Your gluteus maximus muscle gives your butt its shape.
  • Your abdominal muscles. Namely, the rectus abdominus are the six-pack muscles that everyone wants to have. It’s just that for most of us (like me) those muscles are hidden in fat.


The problem with the hyperlordosis posture is there is an imbalance between muscles. Some muscles are too tight and pull hard in one direction and others are too weak and don’t pull enough, these imbalances increase the curve in your spine.


How Do You Fix Your Posture Then?


First, Stretch the Tight Muscles Then Strengthen the Weak Muscles.

A: Arch Your Lower Back Like The Cat Pose in Yoga – Stretch your low back erector spinae (low back muscles).


  • Get on all fours with your hands under your shoulders, your knees under your hips.
  • Arch your upper back and lower back like a cat does when it’s scared.
  • Hold for 30 seconds – do 3 sets.
  • If you have a disc problem, or it hurts to arch and flex your back, this exercise is not for you.

A: Child Pose: Second stretch for your low back erector spinae (low back muscles).

  • Get on your hands and knees.
  • Sit back onto your heels with your arms reaching out as far as they will go.
  • Your head is looking down – neck down.
  • Hold for 30 seconds – do 3 sets.

A: Lunge Pose: You need to stretch the hip flexor muscles (psoas muscles)

  • Get down on your knees.
  • Put one leg forward with the knee bent to 90 degrees.
  • Other leg is back with the knee very slightly bent resting on the floor.
  • You should feel the stretch in the front part of your hip.
  • Hold for 30 seconds and do 3 sets.

Second, strengthen your gluteus maximus (your butt shaping muscle) and abs (your rectus abdominis muscles or six pack muscles)

I will give you two exercises to strengthen your gluteus maximus. The squat and the single leg squat.

B:      The Chair Squat To Strengthen Your Gluteus Maximus

How to Improve Posture-Chair Squats: Toronto Chiropractic Clinic

  • Stand with your back to the chair.
  • Your feet should be a shoulder width apart with your feet turned out slightly
  • Make sure to not arch your lower back when lowering yourself down to the chair.
  • Touch the chair and come right back up 10X – do 3 sets.

B:    Single Leg Squat To Improve Your Posture. When you can do three sets of the chair squats easily, try single leg squats. 

  • Always stand near a wall so, you can support yourself if you lose your balance.
  • Stand on one leg.
  • Stick out your butt as much as you can while bringing your other leg back, dragging it on the floor to keep balance.
  • Go as far as you can with the back leg.
  • Don’t let your knee go forward past the big toe
  • Do 3 sets of 10.

Strengthen Your Abs To Help Your Posture

B: Front Planks strengthen your abs without putting dangerous pressure on your discs like crunches and sit-ups do.

  • Lie face down.
  • Toes together and your arms shoulder width apart.
  • Hold this position without raising your butt too high
  • Your body should form a straight line. Look in the mirror.
  • Hold for up to 1 minute at a time. – do the exercise 3 times.

B: Advanced Abs Strengthening To Help Your Posture

Advanced Planks: Correct your excessive low back arch posture

  • Get a basketball or medicine ball.
  • Get in the front plank position.
  • Balance with your forearms on your medicine ball/basketball.
  • Pull your arms in toward you while balancing on the ball.


Tell us what you think in the comments below and like us on Facebook. This Toronto Downtown Chiropractor will answer all questions in the comments section. 





Dr Ken Nakamura

Who is Dr. Ken? I’m a father, spouse, chiropractor, and I love what I do! I created Bodi Empowerment to bring you and everyone-else safe and effective methods for self-treatment by basing my articles on research to everything I can. Still many parts will be based on 18 years of experience, seminars, and collaboration with other health experts; which means you will get opinions as well. Sometimes my articles won’t agree with what is currently accepted, but I am not here to please everyone. I’m here to empower you through the knowledge that I give you. Dr. Ken works at Rebalance Sports Medicine in downtown, Toronto.

619 Responses to Posture: Correct the Exaggerated Arch in Your Lower Back with these Easy Posture Exercises
  • Robin says:
    April 22, 2017 at 12:44 am

    Can I do these exercises daily to correct my lumbar lordosis? Is there any adverse effect, if I try them regular?

    • Dr Ken Nakamura says:
      April 22, 2017 at 10:17 pm

      Thanks for your question Robin. If you have a lumbar lordosis that is normal you should not do them. If you have hyperlordosis you may benefit from doing the exercises. You can have an adverse effect if you don’t have hyperlordosis. If you follow the tests in the article you will know if you have hyperlordosis or not.

      Hope that helps your possible hyperlordosis.

  • Calisthenics says:
    April 20, 2017 at 2:46 pm

    Some really great tips here. I am terrible at sitting slouched at my desk all day and need something to take away this back pain. Do you have any tips on things I can do to sit straight at my desk?

    • Dr Ken Nakamura says:
      April 20, 2017 at 9:07 pm

      I think this article should help you. Hope that helps your slouched posture.

  • Miro Mărgineanu says:
    April 18, 2017 at 2:03 am

    Hey – I just want to ask another thing which for me is very important. How much height can I expect from fixing lordosis? I am 21, 5’8. I know you said a small amount, but that’s relative, because 1 inch for instance, for me, is a lot. Thanks again!

    • Dr Ken Nakamura says:
      April 19, 2017 at 12:12 am

      Thanks for your question Miro. If your hyperlordosis is severe it might be 1 inch. More likely you will get 1/2 inch if you do everything properly and remain diligent and consistent. This is an opinion, not a recommendation.

      Hope that helps your posture.

  • Ryan C says:
    April 17, 2017 at 3:51 am

    how accurate is the back to the wall test for hyperlordosis(I can get up to my wrist in between my back and wall)? I have no chronic back pain but it does get stiff occasionally which seems normal to me. And can you correct this alignment if it is unnatural so to speak?

    • Dr Ken Nakamura says:
      April 19, 2017 at 12:19 am

      Thanks for your question Ryan. You might be altering the results depending on how close your feet are to the wall. Also, the flexibility of your spine has a factor. Really if you want measurements and accuracy you need an X-ray taken from the side. However, most radiologists don’t measure the angle of the curve they simply eyeball it. There are published results that are quote “normal” for men and women in the Journal Spine but like I said you will not likely get a radiologist to measure the angle for you. Nor will they likely know what the results said in the Journal spine. I have never seen any X-ray report where they check the angle of lordosis in the spine.

      Having said that you might be able to find one that will do that for you.

      Hope that clarifies things for your posture. If you have any more questions for this downtown Toronto chiropractor I will do my best to give you a great answer.

  • Amy Windsor says:
    April 16, 2017 at 8:01 am

    Hello, I believe I am suffering from a pretty bad case of lumbar lordosis, and I have been a competitive swimmer for 11 years. COULD swimming affect this? Also, my ribs are very wide. I am a thin person, at the height of 5’8″ and weighing around 125 lbs, but my wide set ribs make me look a bit bigger, and my ribs didn’t used to be wide like this. Could this have been caused by lordosis? And if so, if I fix my lordosis will my ribs become less prominent? Thank you!

    • Dr Ken Nakamura says:
      April 19, 2017 at 12:08 am

      Thanks for your question Amy. Lordosis is the normal curve of your neck or lower back. Hyperlordosis is too much of a curve.
      Answers to your question:
      1. Hyperlordosis cause wide ribs? No hyperlordosis does not cause widening of the ribs.
      2. You can’t change the width of your ribs. Chances are you are noticing them more as you may have lost weight.
      This is an opinion and not a recommendation.
      Hope that helps your hyperlordosis. If you have any more questions for this downtown Toronto chiropractor I will do my best to give you useful answers.

  • Camille - Core Physical Chiropractor says:
    April 12, 2017 at 1:07 am

    These exercises all make great sense for dealing with hyperlordosis. I have a pretty pronounced case of it, and I definitely suffer from lower back tightness and discomfort, but could this be causing my upper back pain as well? I struggle the most with tightness between the shoulder blades.

    • Dr Ken Nakamura says:
      April 14, 2017 at 8:10 am

      Thanks for your question Camille.The best thing for that from my point of view is to do three things.
      1, Improve your posture by using a lumbar support roll while at work.
      2. Always interrupt your posture by getting up every 2 hours or less and walking around.
      3. Using a foam roll on your back. Look at exercise #4.

      Hope that helps your posture and the tightness / discomfort between your shoulder blades.

  • Miro Mărgineanu says:
    April 11, 2017 at 3:51 pm

    Hello. I have had lumbar lordosis for more than 3 years, I am 21 years old. Do you think I can completely fix this even at this age? Also, by the look of it, the lunge pose and the basketball exercise don’t also increase the curve?

    O, and I want to ask you – after how much time can I expect any knd of results? Does swimming help? If yes, which positions? I sit down a lot, can that slow the process? Will fixing lordosis add height?

    • Dr Ken Nakamura says:
      April 11, 2017 at 10:29 pm

      Thanks for your question Miro. The lunge pose is done without increasing the curve as much as possible. For some that are very flexible it is not possible to stretch the psoas muscle (hip flexor) without some extension. Most people will be able to do it without extension but a significant number of people have to extend to stretch the muscle.

      Remember though that the muscle needs to be stretched in order to change the posture. So for some people they temporarily go into extension but overall they improve their posture after all the stretches are combined along with the strengthening.

      1. How much time? Depends on a 100 factors including your dilengence, how often you do the exercises, doing the exercises properly, your age, how unstable or stable your spine is? So answer can be from a month to years.
      2. Swimming help? No
      3. Sitting won’t make this posture worse
      4. Fixing hyperlordosis, will add a bit of height, that only you will likely notice. People may notice your improved posture though.

      Hope that helps your understanding of your posture. If you have any questions for this chiropractor in downtown Toronto I will do my best to give you a useful answer.

      • Miro Mărgineanu says:
        April 12, 2017 at 12:45 am

        Wow, really didn’t expect this kind of dedicated reply – thanks a lot! The fact that you say it’s possible to be given height from correcting this really pleases me since I do have a problem with my rather short 5’8 stature. Can you offer me an e-mail or some way I can contact you? I really want to come with images and a more detailed discussion about this because I also have done a lot of research about this and have a lot of questions and I really see in you the most dedicated online doctor do talk about this. Thanks a lot!
        PS: Maybe you can’t email me your email address?

        • Dr Ken Nakamura says:
          April 14, 2017 at 8:14 am

          You are welcome, Miro. I don’t give out my email as I am already giving you people a lot of my time. If you really want some help you should contact your local chiropractor to see if they can help you. You can have a proper physical exam this way. Online you cannot be examined.

          Hope that helps your posture.

  • Andres says:
    April 6, 2017 at 9:24 am

    Hi Dr. Nakamura!

    This article has been very useful for me. Thank you very much.

    I have a question tough; any alternative excercise por planks? Any good abs exercise to correct hyperlordosis? I have the idea that I need to strenght the “inner” abs.. and I feel the need to strenght my abs more than with just planks!

    Thank you very much!

    • Dr Ken Nakamura says:
      April 6, 2017 at 11:10 am

      Thanks for your question Andres. You can strengthen the transverse abdominis to help. That’s a line of thinking that some people think are better than just strengthening the abs the regular way.

      Hope you that helps your posture.

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